Skinny guy needs help

Hey everyone,

I am obviously new on here and I am looking for some advice regarding weight gain and building muscle mass.

I am 22, 5'10 and 145lbs and Ive always had problems gaining any substantial amount of weight.  Ive never been at or over 150 lbs, I think Ive been 14X since highschool.  I'm fairly well cut, but obviously I lack the bulk.  Ive been working out more or less consistently for the past year but I seem to hit a barrier with some of my exercises (bench in particular) and really cant gain a whole lotta weight.  Ive tried creatine pills and I did gain some weight (approached 150), but had to stop because my money situation got low this past month.  I also try to drink a protien shake after every workout.

My problems:

-I have a pretty good appetite, but I cant eat a whole lot in one setting if that makes any sense.  I am hungry a lot but then I get full quickly.
-I am a grad student so I dont have all the time in the world to work out, but when I do have time I try to go to the gym everyday
-I cant seem to bench more than 135-145 consistantly (6+reps), although ive 1-rep maxed at like 185

So I am just wondering what I could do, short of anabolic steroids, to take me to the next level to where I can go to the beach and not be the skinny kid there.  The other caveat to it is I would like to stay cut through the process of gaining weight even if it means it takes a little longer.

*heres a pic to give you an idea of what were working with and on the right is what Id ideally like to get to in the future... not too huge

Attached Image(s)

Easy steps to gain mass :

1- eat enough...and add some good protein
2- train with a program that you like since it will help your pleasure to workout (either split or fullbody)
3- sleep enough

It sounds really basic but I assure you that you ain't doing it right since you ain't growing

There is a  best of training sub forum in the training section...read it...

Everyone is entitled to be stupid, but some abuse the privilege.

eat. train hard. follow some good 5X5 routine.

chk out starting strength by mark rippetoe or www.stronglifts.com

Anbe Sivam. Period.

it's not just 5 X 5 that works....try it all and find which one you enjoy the most doing.
I hate it when people just suggest one routine like it's the only one...

Everyone is entitled to be stupid, but some abuse the privilege.

maybe. but i dont really agree to in. IMHO, full body 5X5s are the best for beginners to load mass and get strong.

coz i used to do splits for about 10 months before moving on to full body routines and i felt that full body routines were the way to go to pack on size and mass.

obv i suggested SS and SL coz that seems to work good in general. but apparently it depends on the individual to customise the routine and lifestyle to suit their goals and objectives.

Anbe Sivam. Period.

what worked for you might not work for him
Let him try both split and fullbody...then he'll make his own choice.

Fullbody doesn't work with me but I did try it a couple times.

Everyone is entitled to be stupid, but some abuse the privilege.

Ofcourse 5x5 isn't the only routine out there, there are tons of different routines that will work for different individuals, but I don't think there is any question that starting strength (and similar 5x5's) work for the majority. And since he is beginning he doesn't know what works for him, and we certainly don't, so IMHO everyone should start out with 5x5 and see how it works for them. Except maybe like a month of 8-12 reps with light weight so there muscles/joints are flexible enough and used to the lifting.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

a good 5 X 5 routine requires experience with weight lifting....
I would not recommand it....
Split routine is my best shot...
But hell who cares, it's his choice

Everyone is entitled to be stupid, but some abuse the privilege.

Ignoring the pointless arguments.

1.  Eat more often.  Don't worry about not being able to eat much at one time
2.  If working out is taking a lot of time, then you are doing it wrong.  Starting out with compound exercises, and yes you will need to learn how to do them, doesn't take a lot of time.  Personally I prefer 3x5 to 5x5 because it's quicker, but each to their own.  Experience will tell you what works for you, but you don't get experience unless you lift.
3. Practice, rest, eat properly, get the right mindset

Don't even think steriods, you'll be wasting your money at this point.

pointless?!! 

:-S

umm..

Anbe Sivam. Period.

Don't mind, according to his 4 posts in 7 months , his picture showing he never added any mass to his frame...I would not even consider him.

Everyone is entitled to be stupid, but some abuse the privilege.

When protien shakes w/whole milk is a QUICK and EASY way to down about 550 calories and about 60 g protien in about 2 minutes.

I've been taking them about 2 - 3 times a day for over 3 years now, and I don't know what I'd do without them.

That, plus lots of HEAVY squatting, deadlifting, benching, overhead pressing, rowing, pull-ups, and chin-ups outta do the trick.

If your still not gaining weight, eat more.

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

Looking at the picture he added...he doesn't want to add that much fat...
550 calories and 60 grams means
240 calories from protein....310 from fat and carbs.
Still it's good to me but not for someone who wants to get lean.

Just having a protein shake ADDED to your food intake is a plus to your diet.
Adding good compounds works like a charm for raw mass
As for definition...start by gaining then we'll see.

There is only one way where we'll all be on the same side :
EAT ENOUGH
SLEEP AS MUCH AS POSSIBLE
TRAIN LIKE A BEAST

Everyone is entitled to be stupid, but some abuse the privilege.

Getting lean is not the issue for him.  He does not have hardly any fat on his body at all, plus the title is "skinny guy needs help".  He needs to gain mass.

He simply needs to eat more and lift heavy.   The protien shake I recommended is a quick and easy way to get the extra (quality) calories in that are much needed.

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

Nic


...

There is only one way where we'll all be on the same side :
EAT ENOUGH
SLEEP AS MUCH AS POSSIBLE
TRAIN LIKE A BEAST ..

those got me motivated for my session tomm. lol

Anbe Sivam. Period.

Nic


Looking at the picture he added...he doesn't want to add that much fat...
550 calories and 60 grams means
240 calories from protein....310 from fat and carbs.
Still it's good to me but not for someone who wants to get lean.

Just having a protein shake ADDED to your food intake is a plus to your diet.
Adding good compounds works like a charm for raw mass
As for definition...start by gaining then we'll see.

There is only one way where we'll all be on the same side :
EAT ENOUGH
SLEEP AS MUCH AS POSSIBLE
TRAIN LIKE A BEAST

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Well I wanted to update this post a bit.  Its been about 4 months and Ive been working out at about the same amount and maybe eating a little more and trying to be consistant with the protien shakes.  I was on creatine for a month or two and got it up to about 150 and dropped to about 145 after I went off it... but I felt like I have gotten bigger (burn some fat or something??)  I am about to start taking creatine again, so hopefully i can get to 155 on it and keep it at 150 off it.  I have been benchin a little more, repping 155 5-6 times, max 195.  I do feel like I got a decent amount bigger and didnt really gain weight, kidna weird.  Heres a pic from a week ago.

Attached Image(s)

Yes, you look leaner and bigger.  Nice job.

Thanks!  Slow going, but its nice seein some results.  Guess if it was easy, everybody would do it.  Thanks for the advice too guys

you're in a better position than when I started - 132 lbs in may of 2008, and at 173 as of this morning (with a 15 lb cut in the middle there)

personally, I found the simpler my routine, the better.  not going to give you any advice, or tell you whats best, but am going to share what I've been doing that has worked.

right now 3x8 routines doing:
routine 1:
bench
bent over rows
standing oh press
squat

routine 2:
bench
pullups
standing oh press
deadlift

in this pattern:

routine 1
day off
routine 1
day off
routine 2
day off

on diet - I try to never go more than 2 hours without eating something - as clean as possible.  Big breakfast followed by protein shake made with whole milk to start the day, and end it the same way.  Kashi granola bars are great.  occaisional dessert / ice cream / soda.  Middle of the night snacks too. 

Have I put on fat?  You betchya.  Have I put on muscle?  Damn straight, and a good amount of it.


you can do it!